Emom 16 min
40 s työtä ja toistomäärä oman skaalauksen mukaan

Pull up
Push up
T2B
DB/KB snatch vuorokäsin

10-15min Cooldown
- Walking or easy jogging

Heavy Sled drag 10x20m
90s rest

E3M for 15min
X3 back squat @heavy weight ca82,5%
Last det sub Max amrap
+
10min amrap
8 Box jump overs
6 Push ups
4 Strict pull ups

Rest & Mobility

AMRAP 20
Run 400m
20 Pistols
10 Inch Worm Pushups

3-5 rounds for time
24 air squats
12 toes to bars / hanging knee raises
6 power cleans 60-65%

5min running nose breathing only

Kangaroo Flow video

WARM-UP

5-10min jog/run. 

Then 1-2 rounds:

20 Jumping Jacks
10m 4-Step Walk
20 Jumping Jacks
10m Lateral Lunge

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CONDITIONING

5 rounds for time:
400m Run
20 Air Squat
20 Mountain Climber

RPE 4, very heavy breathing

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COOL DOWN

5-10min jog/run nose breathing only

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Optional Accessory 
STRENGTH
 
For time (with good quality)
With a band

40 Push Down
40 Biceps Curl
30 Push Down
30 Biceps Curl
20 Push Down
20 Biceps Curl
10 Push Down
10 Biceps Curl

RPE 3 to 5, feel the pump!

25 thrusters 40/30kg
50 box over steps with dumppels 16/12kg
75 squats 30/20kg
150 burpees
75 squats 30/20kg
50 box over steps with dumppels 16/12kg
25 Wall balls 9/6kg